Gym Workout Planner

Cable Shoulder Exercises

Cables keep tension on the delts at the bottom of a raise where dumbbells go slack; use a low pulley for raises and shoulder height for rear delt work.

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Cable Lateral Raise
01

Cable Lateral Raise

Side delts; low pulley, one arm.

Side Delts

CableLow pulleyHandles3 × 10–15 per side

Cable Rear Delt Fly
02

Cable Rear Delt Fly

Rear delts; both pulleys at shoulder height.

Rear Delts

CableShoulder heightHandles3 × 10–15

Face Pull
03

Face Pull

Rear delts and upper back; rope at face height.

Rear Delts · Upper Back

CableFace heightRope3 × 10–15
How to
  1. Set a pulley at about face height and attach a rope.
  2. Hold the rope ends with your palms facing each other and step back until your arms are straight.
  3. Pull the rope toward your forehead, spreading your hands apart and keeping your elbows high.
  4. Return slowly until your arms are straight.

Cable Front Raise
04

Cable Front Raise

Front delts; low pulley, one arm.

Front Delts

CableLow pulleyHandles3 × 10–15 per side
How to
  1. Set a pulley at the lowest position and attach a handle.
  2. Stand facing away from the machine with the cable running between your legs. Hold the handle in one hand in front of your thigh, palm facing your thigh.
  3. Raise your arm straight in front of you to about shoulder height, with a slight bend in the elbow.
  4. Lower slowly back to your thigh.
  5. Finish all reps, then switch arms.

A simple cable shoulder workout

Cable lateral raise 3 × 10–15 each side, then face pull 3 × 10–15.

Which pulley height for which shoulder exercise?

Low for lateral and front raises, shoulder height for rear delt flys, face height for face pulls.